Finally found a track. Happy that I found it (high school about a mile from my house) yet sad that I did not find it sooner! Procrastination does not pay. I had a great workout and completed 6 800 meter (2 times around the track) repeats with these times 3:52, 3:51, 3:51, 3:52, 3:51, 3:48. Excited that my last lap was my fast at 3 minutes and 48 seconds.
5 miles done on Wednesday
I missed my 45 tempo run...this hurt to miss as you know how much I LOVE tempo runs yet body just could not..so Thursday was a REST day.
I made up the 4 miles missed on Monday on Friday and my body felt better.
Saturday was a 6 mile pace run which I did at a tiny bit over 8 min/mile on treadmill, my fastest 6 miler yet.
My long run of 12 miles was done today as Sunday I the did my track workout. I used the Nike+ app on my phone as my watch fell apart again, still working yet bands separated from watch - going to MacGyver it again and hoping I can find a permanent fix to keeping it together. The Nike+ app was great but with my phone also playing my music, my battery will die within 2 hours so this setup would not be great for marathon.
12 miles this morning as I wanted to get that long run in and the weather was perfect. Getting out at 5:30am this morning was interesting as it was pitch dark, Fall is coming in with a vengeance this year. Spent the first 2 miles with my flashlight app on as well to see the road.
12 miles this morning as I wanted to get that long run in and the weather was perfect. Getting out at 5:30am this morning was interesting as it was pitch dark, Fall is coming in with a vengeance this year. Spent the first 2 miles with my flashlight app on as well to see the road.
12 miles started of slow, did the hilly Matthew Henson trail at beginning then the neutral trail after mile 6. I was dragging though and finished at a 10:26 min/mile pace in 2 hours and 6 mins.
New workout routine for this week and next. Leg Raises felt better yesterday and love doing bicycle twist. Follow along and join the fun :)
PICKING IT UP
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Increase sets
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Day 1
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Cardio
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30 minutes
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Increased Intensity*
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Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)
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Sets
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Reps
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Upper Abs
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Bicycle Twist
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3
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20-25
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Lower Abs
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Leg Raises
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3
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20-25
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Obliques
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Oblique Crunch
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3
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20-25
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Day 2
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Sets
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Reps
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Start with squats, then a back workout, and continue alternating
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Legs
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Squats
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3
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15-20
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Leg Ext.
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3
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15-20
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Hamstring Curl
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3
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15-20
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Back
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Back Extentions
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3
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15-20
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Front Pulldown
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3
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15-20
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Day 3
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Cardio
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30 minutes
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|||
Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)
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Sets
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Reps
|
|||
Upper Abs
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Bicycle Twist
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3
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20-25
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Lower Abs
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Leg Raises
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3
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20-25
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Oblique
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Oblique Crunch
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3
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20-25
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Day 4
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REST
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Day 5
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Sets
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Reps
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Do overhead ext. first, then alternating curls, then lunges. Then EZ bar curl then then bench dips
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Biceps
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EZ Bar Curl
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3
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15-20
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Alternating Curls
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3
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15-20
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Triceps
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Overhead Extensions
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3
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15-20
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Kickbacks
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3
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15-20
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Legs
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Standing Lunges
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3
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15-20
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Day 6
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Cardio
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30 minutes
|
Increased Intensity
|
||
Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)
|
Sets
|
Reps
|
|||
Upper Abs
|
Bicycle Twist
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3
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20-25
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Lower Abs
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Leg Raises
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3
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20-25
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Oblique
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Oblique Crunch
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3
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20-25
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Day 7
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Sets
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Reps
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First dumbbell bench press, then lateral raises, then dumbell flyes, bent over lateral raises
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Chest
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Bench Press (Dumbbells)
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3
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15-20
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Dumbell Bench Flyes
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3
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15-20
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Shoulders
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Lateral Raises
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3
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15-20
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Bent Over Lateral Raises
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3
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15-20
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REPEAT A SECOND WEEK
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Week 29 looks like this
Monday 9.14 4 miles (36:44 a bit over 9 min/mile)
Tuesday 9.15 7xHills (doing this workout on Friday as I will rest Sunday)
Wednesday 9.16 5 miles
Thursday 9.17 50 Tempo (5.75 miles goal) 5.75
Friday 9.18 Rest (doing 8xHills as miscalculated last time and owe myself a hill)
(2.5 miles)
Saturday 9.19 10 mile pace
Sunday 9.20 20 miles (Resting this Sunday)
______________________________________________
Total 27.25
Next weekend is the DIVA HALF MARTHON, that its partly why I am not sweating a long run this weekend. My last 20 miler will be the race on October 3. I will also be celebrating in advance my 5th Wedding Anniversary this weekend with a ceremony and dinner with family and friends this Saturday so on Sunday running will be the last thing on my mind. My actually anniversary date is the 25th so will spend time at DIVA Expo getting my race number and then time with my best friend :)
Are you celebrating anything exciting soon?
Here's to BQ'ing in 2015,
Yvonne
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